Nhema-Eyed Peas (Cowpeas): Nutrition Chokwadi uye Zvakanakira

Zvemukati

• Nhoroondo yehutano
• Zvinogona kubatsirwa
• Tsigira uremu
• Kurudzira hutano hwekugaya
• Simbisa hutano hwemwoyo
• Maitiro ekuvasanganisa mune kwako kudya
• Zvekungwaririra
• Chinokosha

Nyemba dzemaziso matema, dzinozivikanwawo sembudzi, inowanzove nyemba dzinorimwa kutenderera pasirese.

Kunyangwe paine zita ravo, nyemba dzemaziso matema haisi mapizi asi rudzi rwemabhinzi.

Iwo anowanzo kuve akacheneruka muvara uye anoratidza hombe nhema, shava, kana tsvuku nzvimbo inofanana neziso.

Nyemba dzemaziso matema dzine yakasimba, inonaka uye inowanzoonekwa seyakajairika mune zvese zveIndia uye zvechivanhu zvekuSouthern cuisine.

Ichi chinyorwa chinoongorora izvo zvinovaka muviri zvekubatsira, mabhenefiti, uye mashandisiro epizi dema-eyed.

Nhoroondo yehutano

Nyemba dzemaziso matema dzinoshamisira zvine hutano, dzakarongedza fiber yakawanda uye mapuroteni mune yega yega yekushandira.

Izvowo sosi yakanaka yezvakakosha micronutrients, inosanganisira folate, mhangura, thiamine, uye iron.

Imwe kapu (170 gramu) yemapisi emaziso matema akabikwa ane zvinotevera zvinotevera zvinovaka muviri ():

• Makorori: 194
• Mapuroteni: 13 magiramu
• Mafuta: 0.9 magiramu
• Carbs: 35 magiramu
• Fiber: 11 magiramu
• Tsamba: 88% yeiyo DV
• Mhangura: 50% yeiyo DV
• Thiamine: 28% yeiyo DV
• Iron: 23% yeiyo DV
• Phosphorus: 21% yeiyo DV
• Magnesium: 21% yeiyo DV
• Zinc: 20% yeiyo DV
• Potassium: 10% yeiyo DV
• Vhitamini B6: 10% yeiyo DV
• Selenium: 8% yeiyo DV
• Riboflavin: 7% yeiyo DV

Pamusoro pe izvo zvinovaka muviri zvakanyorwa pamusoro, nyemba dzemaziso matema dzakakwira muma polyphenols, ayo ari macomputer anoita se antioxidants mumuviri kudzivirira kukuvara kwesero uye kudzivirira kubva kuzvirwere ().

Nyemba dzemaziso matema dzakakwira mapuroteni uye faibha, pamwe nema micronutrients senge folate, mhangura, uye thiamine.

Zvinogona kubatsirwa

Nyemba dzemaziso matema dzakabatanidzwa nehuwandu hwesimba hutano mabhenefiti.

Tsigira uremu

Nekuda kwezviri mukati mawo mapuroteni uye faibha yakasungunuka, kuwedzera mapea-eema-tema kuchikafu chako inzira yakanaka yekusimudzira kuonda.

Mapuroteni, kunyanya, akaratidzirwa kudzikisa mwero weghrelin, kemikari ine basa rekusimudzira manzwiro enzara (,).

Zvichakadaro, faibha inosungunuka rudzi rwefibre iyo inoumba kusagadzikana kwakafanana nejel uye inofamba nepakati pekugaya zvishoma nezvishoma kuti ikubatsire kunzwa uchizara pakati pekudya ().

Sekureva kweimwe ongororo mu1,475 vanhu, avo vaidya bhinzi nguva dzose vaive ne23% panjodzi yakaderera yekuwedzera mafuta edumbu uye 22% panjodzi yakaderera yekufutisa, zvichienzaniswa nevasiri-vatengi ().

Kumwe kuongorora kweongororo makumi maviri neshanu kwakagumisa kuti kusanganisira mapurazi, senge pizi-dzemaziso matema, mukudya kwako inogona kuve nzira inoshanda yekudzora uremu uye inogona kubatsira kudzikisa mafuta emuviri muzana ().

Kurudzira hutano hwekugaya

Nyemba dzemaziso matema sosi huru yesimbi yakasungunuka, inova yakakosha zvinovaka muviri kana zvasvika kuhutano hwekudya.

Asi izvo, zvidzidzo zvinoratidza kuti kuwedzera kudya kwako kwefibha inogadzikana kunogona kubatsira kusimudzira kuwanda uye kuwedzera stool frequency mune avo vane kupatira ().

Kumwe kutsvagurudza kunoratidza kuti faibha inogona kubatsira kudzivirira kusagadzikana kwekugaya, senge acid Reflux, mamota, uye maronda emudumbu ().

Iyo faibha inosungunuka inowanikwa mumapizi ane maziso matema nemimwe michero inogona zvakare kuita se prebiotic, ichikurudzira kukura kwemabhakitiriya anobatsira mudumbu rako kubatsira kukurudzira microbiome ine hutano ().

Aya mabhakitiriya anobatsira haangotsigire hutano hwekugaya asiwo akaratidzirwa kudzikisa kuzvimba, kuwedzera immune immune, uye kudzikisa cholesterol mwero ().

Simbisa hutano hwemwoyo

Kunakidzwa nenyemba dzemeso matema sechikamu chekudya kwakaringana inzira yakanaka kwazvo yekubatsira kuita kuti moyo wako uve noutano hwakanaka uye hwakasimba, sezvo zvichizobatsira kudzikisa zvinhu zvine njodzi pazvirwere zvemwoyo.

Mune imwe ongororo yezvidzidzo gumi, kugara uchidya mabhatani zvakange zvakabatana nemazinga akaderera ezere uye LDL (yakaipa) cholesterol, ese ari maviri anogona kukonzera chirwere chemwoyo ().

Chimwe chidzidzo mumadzimai makumi mana nemaviri chakaratidza kuti zvichitevera yakaderera koriori chikafu chakawedzeredzwa ne1 mukombe wezviyo pazuva kwemavhiki matanhatu zvichideredza zvakanyanya chiuno wedenderedzwa uye triglyceride uye yeropa yekutsikirira mazinga, zvichienzaniswa neboka rinodzora ().

Kugara uchidya nyemba dzakasungirirwa kune zvakaderera mamaki ekuzvimba, izvo zvinogona zvakare kubatsira kudzikisa njodzi yako yechirwere chemwoyo (,,).

Nyemba dzemaziso matema dzinogona kubatsira kuwedzera kuonda, kugadzirisa hutano hwekugaya, uye kutsigira zvirinani hutano hwemwoyo.

Maitiro ekuvasanganisa mune kwako kudya

Kunze kwekuve noutano hwakanaka uye hunonaka, mapizi-eemausi matema ane akasiyana-siyana uye ari nyore kunakirwa mune dzakasiyana mabikirwo.

Kana ukashandisa bhinzi yakaoma, ita shuwa yekuinyudza mumvura kwemaawa matanhatu, izvo zvinobatsira kumhanyisa nguva yekubika uye zvinoita kuti zvive nyore kugaya.

Ziva kuti pizi dzakaomeswa-dzemaziso matema dzakasiyana nedzimwe bhinzi dzakaomeswa mune iyo yakareba kana husiku kunyura mumvura inotonhorera hazvidiwe, asi nguva yekubika inogona kudzikiswa kana yakanyoroveswa kwemaawa 1-2 mumvura inopisa.

Wadaro, uvafukidze mumvura kana muto, uuye navo kumota, udzikise kupisa, uye rega bhinzi dzimire kwemaminetsi makumi mashanu, kana kusvika nyoro.

Mune echinyakare chikafu cheSouthern, yakabikwa bhinzi inosanganiswa nenyama, zvinonhuwira, uye mashizha ane mashizha.

Nekudaro, ivo zvakare vanoita kuwedzera kukuru kune masobho, stews, uye masaladi.

Nyemba dzemaziso matema dzakashanduka kuita uye dzinogona kuwedzerwa kune akasiyana mabikirwo, anosanganisira masobho, stews, uye masaladi.

Zvekungwaririra

Kune vamwe vanhu, nyemba dzemaziso matema dzinogona kukonzera kurwadziwa nemudumbu, gasi, uye kuzvimba nekuda kwezvirimo raffinose, rudzi rwefibre iyo inogona kupa kuti nyaya dzekugaya dzigadzirike.

Kunyorova nekubika bhinzi dzakaomeswa kunogona kudzikisira zvirimo raffinose uye kuita kuti zvive nyore kugaya ().

Mahwendefa uye mapiritsi anogona kubatsira kudzivirira gasi uye kudzikisira zviratidzo anowanikwawo zvakanyanya kumafamasi uye muzvitoro.

Nyemba dzemaziso matema dzinewo zvinwiwa zvinodhaka, zvakaita sephytic acid, inosunga kune zvicherwa simbi, zinc, magnesium, uye calcium uye inodzivirira kuiswa kwavo mumuviri ().

Neraki, kunyorova uye kubika mapea ane maziso matema usati washandiswa kunogona kudzora zvakanyanya yavo phytic acid zvemukati uye kubatsira kusimudzira kunwa kwehutano ().

Nyemba dzemaziso matema dzakakwira mune antinutrients uye dzinogona kukonzera nyaya dzekugaya mune vamwe vanhu. Nekudaro, kuinyika uye kuvabika kunogona kubatsira kudzikisira mhedzisiro.

Chinokosha

Nyemba dzemaziso matema dzine hutano hwakanyanya uye dzinobatana nezvakawanda zvinofadza zvehutano.

Kunyanya, vanogona kubatsira kutsigira uremu, kunatsiridza hutano hwemwoyo, uye kusimudzira hutano hwekugaya.

Izvo zvakare zvinoshanduka-chinja, zvinonaka, uye zviri nyore kupinza mune akati wandei mabikirwo sechikamu chekudya kune hutano.